Sunday, September 8, 2013

Weekly Training 09-09-13 to 09-15-13



Monday 09-09-13
Snatch – 65%x2, 70%x2, 78%x1x3
Clean and Jerk - 65%x1+1, 70%x1+1, 75%x1+1x3
Snatch High Pull – 85%x4x3
Snatch Deadlift off riser – 90%x3x3
Back Squat - 81%x3x10

Tuesday 09-10-13
Hang Muscle Snatch – 55%x3, 60%x3, 65%x3
Power Snatch – 70%x1x2, 75%x2x2, 80%x1
Power Clean - 70%x1x2, 75%x2x2, 80%x1
Push Press – 75% (of jerk) x 4 x 3
Sit-ups – 3x15

Wednesday 09-11-13
Snatch – 73%x1x3
Clean and Jerk – 78%x1x3
Clean Pull – 100%x3x3
Clean Deadlift off riser – 90%x3x3
Pull-ups – 3x max reps (supinated)

Thursday 09-12-13
Power Jerk + Split Jerk – 70%x1+1x2, 80%x1+1x2, 85%x1+1x2
Jerk Dip Squat – 95%x3, 100%x3x2
Snatch Push Press – 70%x4, 75%x4x3
Front Squat - 86%x3x10

Friday 09-13-13
REST

Saturday 09-14-13
Snatch – Build to a heavy single, 90%x1, 80%x1x2
Clean and Jerk - Build to a heavy single, 90%x1x1, 80%x1x2
Good Morning -5,5,5
Pendlay Row – 5,5,5

Sunday 09-15-13
REST

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